Wednesday August 13th - Back
Chin-up's: 3x10 kg, 2x5x15 kg, 2x3x8 kg. I did that last set with dumbell between my legs so I really had concentrate and squeeze with my lats.
T-bar row (supported): 2x8x75 kg. I really tried to squeeze with my back and I managed to do that also very well.
Front pulldown (underhand grip aka Cutler style): 2x6x110 kg
Single arm low row: 2x8-10 Just for fun. :D
At the end I did two sets for bi's in bicep curl machine.
That's it. Tomorrow is off.